Winning at Weight Loss
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Throwing exercise out the window just because you're pursuing a higher education is a bad idea, little scholar. College fitness is more important than fitness at any other time in your life. Watch this video to find out why.
Transcript: So college caught up to you and you gained some weight. But don't worry, you can lose weight on campus....
So college caught up to you and you gained some weight. But don't worry, you can lose weight on campus. When trying to trim down, you already know the obvious: cut back on your calories and exercise more often. To lose weight, you'll have to consistently take in fewer calories per day than you burn with daily activity. And daily activity needs to go beyond just strolling to class. In order to jump start your metabolism, try increasing daily exercise. Get moving by taking fitness classes at your college's gym, or joining an intramural team on campus. Aside from the obvious, though, what else can you do to drop those extra pounds? One trick is to avoid foods that cause sharp spikes in blood sugar, such as refined carbohydrates like white bread, sugary foods like most cereals or desserts, and sodas. Foods like this will make you ravenous again quickly, as they cause spikes in blood sugar and will lead to crashes, leaving you hungry quickly, which may lead to overeating. It's key to eat a balanced diet, which includes lean proteins like egg whites or a handful of nuts. How you eat is important too: Aiming to have at least three meals and two small snacks each day will keep you full longer and help prevent binge eating. Studies show that occasional "cheaters" lose more weight and keep more off than those who reject all junk food. Another tool in your weight loss arsenal? Water. By drinking water on a regular basis, you'll keep your body hydrated and avoid false "hunger" pangs. Often we're actually thirsty when we start feeling hungry. But also, drinking water gives you a full feeling without adding additional calories. You'll be less likely to consume high calorie fruit juices and sodas, both of which can contribute significantly to weight gain. Finally, contact your college's gym or health center for free nutrition or physical fitness counseling. These great resources are usually free, so you've got no excuse not to use them!More »
Last Modified: 2013-08-15 | Tags »
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Find out the top 10 secrets of the slim. Watch this video to see how you can stay thin.
Transcript: We all have that thin friend-the one who doesn't kill herself exercising and who eats dessert-all the...
We all have that thin friend-the one who doesn't kill herself exercising and who eats dessert-all the while staying slim. What gives? Naturally thin people have their secrets, and I'm here to let you in on ten of them. Thin people tend to have a relaxed attitude about food, which allows them to enjoy it without going overboard or feeling guilty. They don't think about food as the enemy. Slim people tend to eat in ways that set them up for success. They often dine at the table with no visual distractions, save for friends or family. Only eating at the table allows you to focus on your food, curbing mindless munching. No more eating half a pint of ice cream in front of the television before you realize what you've done. Another slimming strategy is putting your utensils down between bites. It sounds simple, but this secret enables you to savor your food, and gives you time to recognize when you're full. Eating an appetizer course can help you eat less in the long run. Studies show that starting a meal with a light soup or salad can cut caloric intake by 25 percent. Since these foods fill you up quickly, you'll actually consume less. Thin people are aware of what they're eating, even during holidays and other celebrations. To follow their example, have a plan of action. You may decide to eat a piece of fruit prior to leaving the house, limit your beverage intake, or only eat appetizers containing fruits or veggies. Perhaps the best secret of the slim is that they don't deprive themselves. By allowing yourself the occasional indulgence, you'll feel satiated, meaning that you won't binge on junk later! A. Craving dessert? Enjoy berry sorbet, or split that chocolate cake with a friend. B. Want to nibble at the bread basket? Go ahead, but keep it to one piece. Another way to slim is to stop eating when you're full. Sounds simple, but many of us still have a "clean our plate" mentality that results in overeating. Curb the urge by taking frequent breaks while you eat. When you're full, stop. And while you're at it, why not use smaller plates and bowls? People eat less when they use 7 inch plates, as opposed to the 11 inch ones that are commonly used today. Food won't cure the blues. Naturally slim people don't usually turn to food when they're feeling emotional. Steal their secret by taking a moment to recognize why you're snacking. If you're not truly hungry, back away from the chips! What you don't eat can help you slim as well! Avoiding food that's well-not food-is one of the best ways to slim down. When at the grocery store, take time to read food labels. If you can't pronounce an ingredient or don't know what it is, don't eat it. With these super simple tips, staying slim can be a piece of cake (just make it a small one!).More »
Last Modified: 2013-08-08 | Tags »
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Don't get stuck in a dieting rut with your weight loss problems. Watch this video for tips on healthy habits.
Transcript: You're doing everything you can to lose weight, and yet you're stuck in a big, dieting rut. What's sabotaging...
You're doing everything you can to lose weight, and yet you're stuck in a big, dieting rut. What's sabotaging your weight loss? Eating healthy foods, cutting back on alcohol, and exercising daily are all tried and true ways to lose weight. But sometimes, these smart strategies can be undercut by other, seemingly healthy habits. One such habit is drinking diet soft drinks regularly. You may think Diet Coke is fine because it contains zero calories. But there is a correlation between drinking diet soda and being overweight. The cause for the connection is not definitively known, but it may be due in part to the fact that diet soda's artificial sweetener appears to actually slow metabolism. But it may also be because a person drinking diet soda may mistakenly think that they can now indulge in junk food because they are "saving" calories by not drinking full-sugar soda.Another surprising weight loss trap is consuming only skim and low-fat dairy products. New research suggests that omitting full fat dairy from your diet also eliminates key nutrients in milk, which are known to optimize the body's ability to burn fat. You might also want to look at the times of day when you eat. Eating between 8PM and 4AM can be problematic, both because it usually leads to a higher daily caloric intake and because the body's metabolism can be slower during the night. One last tip that can help college students lose weight is this:Exercise done in the morning, before eating, burns fat 300% more efficiently than after food intake! This is due to your body using your stores of fat as fuel, rather than the meal you most recently ate. With these strategies, you'll likely see the positive results faster than ever before!More »
Last Modified: 2013-08-08 | Tags »
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Low carb diets are all the rage but what are they really about? Get all the low carb details by checking out this video.
Transcript: How low is low carb? Low carb diets ask you to reduce your carb intake from the recommended 225 to 325...
How low is low carb? Low carb diets ask you to reduce your carb intake from the recommended 225 to 325 grams a day to between 50 and 150 grams. The idea is that eating fewer carbs lowers the amount of glucose in your blood and that makes your body burn fat instead of sugar for fuel. The result? Weight loss. But over time that can deprive you of essential nutrients found in carbohydrate-rich foods like grains, some veggies and fruits. A low-carb diet also increases the amount of protein and fat you consume. There's no health advantage to eating excessive amounts of red meat and saturated fats-in fact, they are associated with elevated cholesterol levels and heart disease and a greater risk of colon cancer. So if you're interested in losing weight and keeping it off-eliminate processed foods and simple carbs. A healthy diet should include complex carbohydrates found in vegetables, fruits and whole grains.More »
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Belly fat sure is hard to lose! Learn what you need to do to get rid of it by checking out this video!
Transcript: How can I lose belly fat? Belly fat -also called visceral fat-is particularly dangerous for your health....
How can I lose belly fat? Belly fat -also called visceral fat-is particularly dangerous for your health. It surrounds your organs and fuels body-wide inflammation that increases your risk for heart disease, diabetes, certain cancers and dementia. To lose it you need to adopt a healthier diet that focuses on high fiber foods such as fruits, vegetables, legumes and 100% whole grains. In addition you need lean proteins such as fish and skinless poultry, and healthy fats, such as omega-3 fatty acids.. Your goal is to eliminate processed foods-remember many baked good contain harmful trans fats-that's partially hydrogenated vegetable oils. You also want to cut out simple carbs that they body sees as sugar-and excess sugar is stored as fat. To lose belly fat it is also important to reduce stress. The stress hormone cortisol causes you to store fat around your middle. So make sure to get regular exercise. But a pedometer and aim for 10,000 steps a day.More »
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The best diet for weight is a healthy and balanced one. Learn the specifics of a healthy, weight loss friendly diet in this video.
Transcript: What's the best diet for weight loss? The best diet for weight loss is one in which you take in FEWER...
What's the best diet for weight loss? The best diet for weight loss is one in which you take in FEWER calories than you EXPEND every day. And one that YOU can stick to. We do know EXTREME diets that eliminate whole categories of foods, leave you hungry and unsatisfied and can slow your metabolism, making it harder to lose excess weight. Fad diets do NOT work in the long run. In order to sustain permanent weight loss you need to make healthy lifestyle choices, including a diet based on vegetables, fruits, lean proteins and some whole grains and healthy fats. Make sure you watch your portion sizes! Healthy choices have calories too. And regular exercise is also important to lose weight or maintain a healthy weight. You should aim for 1 to 2 pounds weight loss a week. And studies prove building in diet DAYS OFF helps you stick to your plan AND actually leads to more weight loss.More »
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Many overweight people have trouble with portion control. Find out how to stop overeating by watching this video.
Transcript: How to stop overeating? Appetite is controlled by two hormones: ghrelin and leptin. Ghrelin tells your...
How to stop overeating? Appetite is controlled by two hormones: ghrelin and leptin. Ghrelin tells your body when it's hungry and leptin signals All FULL. But when you constantly OVEReat , your natural appetite control system stops working and YOU DON'T KNOW when you are full. Overeating is also triggered by stress. When you are under stress your body secretes high levels of the hormone cortisol. This can make you increase your intake of food, because eating causes your brain to release the feel-good neurotransmitter dopamine. To curb overeating, you have to give your appetite-control hormones a chance to reset, so they can do their jobs. It helps if you chew each bite longer and eat more slowly. Put your fork down between bites. Savor flavors. Another way to reset your appetite control system is to get regular exercise. It makes your body more sensitive to leptin's signal that YOU ARE FULL. Aerobic exercise also decreases cortisol levels and ELEVATES dopamine levels-to give you the same mood boost you can get from eating.More »
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You hear about calories all the time but do you what what a calorie actually is? Get the facts on calories and what they're made of in this video.
Transcript: What is a calorie? A calorie is a unit of energy derived from food. Our body uses this fuel so it can...
What is a calorie? A calorie is a unit of energy derived from food. Our body uses this fuel so it can do everything from breathing to secreting hormones and running a mile.On average, your body needs 1,000 to 1,400 calories a day to keep your organs functioning, respiration going smoothly, and your brain focused. If you take in more calories than you expend, the excess is stored as fat. If you eat fewer calories than that, you will lose weight.More »
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Too lazy to exercise? Find out of you can lose weight without exercise by watching this video.
Transcript: Can I lose weight without exercise? Technically, you CAN lose weight without also doing daily exercise....
Can I lose weight without exercise? Technically, you CAN lose weight without also doing daily exercise. Weight loss is all about creating a calorie deficit-meaning that you burn more than you consume. That's why exercise PLUS diet changes are an important part of a weight-loss AND a weight-control plan. First, exercise helps create a significant calorie deficit-after all, you can burn 600 calories with an hour in a spin class. Second, exercise builds muscles, which burn more calories than fat even when you are at rest. So exercise helps amp up your metabolism. While you CAN lose weight without exercise, it's healthier to adopt a whole food diet PLUS a routine of regular physical activity that gets your heart pumping and muscles working.More »
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If you need a weight loss motivation boost, hypnosis might be for you. Find out if hypnosis works for weight loss by checking out this video.
Transcript: Does hypnosis work for weight loss? Few studies have shown a direct link between hypnosis and physical...
Does hypnosis work for weight loss? Few studies have shown a direct link between hypnosis and physical weight loss. Hypnosis CAN help with your mind-set toward weight loss, though. Because hypnosis focuses more on the mental part of weight loss than the physical, it may help motivate you to get started or keep going. This will fuel the hard work you're already putting in to lose those extra pounds. The physical part of weight loss is ALL you-meaning you have to put in the work at home or at the gym. Hypnosis only encourages a different way of thinking about your body in relation to food and fitness-so in this way, it CAN be beneficial.More »
Last Modified: 2013-08-05 | Tags »
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If the number on your scale constantly goes up and down, don't worry too much about it. Learn how to have a healthy relationship with the scale in this video.
Transcript: When you step on your bathroom scale, you probably use that NUMBER to tell if you're in good shape or...
When you step on your bathroom scale, you probably use that NUMBER to tell if you're in good shape or not. But scales can't tell you the ENTIRE truth about your health or even your weight.A typical bathroom scale doesn't measure your muscle mass, percentage of body fat, or tell you how much water you're retaining. It simply gives you a snapshot of ALL these things...and that picture can vary greatly depending on when and how often you weigh yourself, so it's important not to get too thrown by day to day changes. Instead think about getting a clear picture of what's normal for YOU, so you can interpret your various ups and down in a healthy way.It's best to weigh yourself first thing in the morning--before eating and after going to the bathroom--for the most accurate results. Use the SAME scale at the SAME time of day. And wear the same clothes--or none at all. Also, try to weigh-in only once a week. You may want to weigh yourself daily, but it's perfectly normal to see daily weight fluctuations of a couple of pounds. If you're trying to lose or maintain weight, these added pounds could be needlessly discouraging. Water retention is NOTORIOUS for weigh-in issues. After a big, salty meal, your body retains water, causing the numbers on the scale to go UP. And, it's true, muscles are heavier than fat. So if you're strength training, you may see your weight increase, or stay the same, as your lean body mass increases. Don't worry, this is a good thing! But it just goes to show you that weight is about MORE than just numbers. For more information on a a healthy approach to weight management, watch the other videos in this series.More »
Last Modified: 2013-09-04 | Tags »
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If you're looking to tone up during your weight loss journey, look no further than a set of free weights.Learn how to build muscle during weight loss in this video.
Transcript: It's not uncommon for people to tout cardio as a weight loss miracle. But is loads of cardio all you...
It's not uncommon for people to tout cardio as a weight loss miracle. But is loads of cardio all you REALLY need to slim down and tone up? While certain types of cardio--like high intensity interval training--can be fat blasters, adding strength training moves to a cardio routine guarantees more rapid fat loss.-and makes it easier to keep the pounds off, too. Using weights while you're losing weight helps you maintain muscle mass AND ADD toned muscle. The more lean muscle you have, the more calories per hour you burn-even while sitting or sleeping! And if you're a woman who is worried about bulking up, don't be. Men are more likely to bulk up from weight lifting because of their natural levels of testosterone. But even that takes time, patience and effort. It's also important to remember that toned muscles weigh more than fat. So, don't be discouraged if your scale numbers go up after several weeks of training. As a beginner, you'll gain about one pound of muscle per month on average. To track your weight loss progress, use a tape measure to keep tabs on how many inches you're losing around your neck, chest, waist, hips, arms and calves. Toned muscles take up less space than fat-so as you add muscle you will become leaner!More »
Last Modified: 2013-11-08 | Tags »
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Did Rachel Frederickson lose too much weight on The Biggest Loser? We asked nutritionist and weight loss expert Dr. Rebecca Cipriano for her take. You might be surprised by what she had to say!
Last Modified: 2014-02-12 | Tags »
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